I had a great time coaching at CrossFit Scheveningen today – showing the athletes Tension Release Exercises™ – a wonderful way to help your muscles recover more quickly after a workout.
Today I tried a 2k “burst” session instead of a steady row.
- 60 seconds warm up
- 30 seconds hard
- 60 seconds recovery
Repeat 30:60 intervals until done. Cool down for a minute if you’ve finished on a burst interval.
A big shout out to my little brother, who turns 49 today.
Today’s Main Site Workout is a Hero, which typically honors a solider killed in combat. For the rest of us, the Workout means to kill us.
Here’s two scaled versions. Pick your poison.
2=>16 x 100-meter shuttle sprints
2=>16 hang squat clean thrusters or hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells (lbs.)
(Convert to KG here)
1=>8 x 100-meter shuttle sprints
1=>8 hang power clean-front squat-thrusters, 25#-35#/15#-25# dumbbells
Let’s translate. Shuttle sprints: mark 100 meters, run back and forth 4 times as fast as you can.
For the hang power clean – look here. Get two dumbbells up by your collar bones/shoulders (“cleaned”), then do a front squat and power up to a thruster. Look here. This is one fluid movement.
Basically, this one sucks.
rest. which means do something outside, just for fun.
And take a peek at our new reference page Disciplina
You may need to get creative at home for the pull-ups – suggestions below. If you can jump up, then jump rather than step. Finish by standing tall. Every time.
2 rounds for time:
10 box step-ups, 12”-24”
15 box step-ups, 12”-24”
20 box step-ups, 12”-20”
Modification for the push-up: upright, against the wall. Keep a solid core. Don’t do a knee push-up. You want to build a straight, strong line.
Modification for Pull-up: If you have a pull-up bar available, use bands to help you as you get stronger. Or hang on the bar, drop off, rest, repeat. You can also use a door (cover the top with a towel to prevent splinters). Or a TRX or “exercise sling” for upright rows.
full set of instructions (using bar) from CrossFit Hampton Roads.
Did you set some New Year’s resolutions in January? How are they going? Give some thought to what you want to create during the last three months this year. What can you add to or subtract from your daily or weekly routines that will enhance your health and happiness?
Today’s WOD focuses on reducing stress and increasing flexibility.
Adrenal cooling meditation (5 minutes)
Yoga (10 minutes)
Constructive rest. (20 minutes)
Notice how it feels to be IN your body.
CrossFit™ strives for general physical preparedness: getting you ready for anything that life throws your way. You don’t need to get fit before trying a CrossFit™ workout. Everything can and should be scaled to help you train at your edge, with sufficient intensity to increase your fitness level without causing injury or burnout.
Even though the programming here is scaled to beginner level, you may still need to adjust the WOD so it’s not too hard or too easy. When making adjustments, keep in mind that you should move toward difficulty and discomfort. Target your weaknesses for improvement. Everyone has a “goat” or two (or three). Name them and tame them.
- Aim for the time target. Keep the power in the workout by not taking too long to complete it.
- Measure your progress over time by record your results and reflecting on your progress. Consistency should yield an increase in your overall fitness level.
- Don’t avoid the uncomfortable or challenging movements. If you shy away from your weaknesses, they will get worse, not better.
Always complete a general warmup to raise your body temperature and get it ready to move. Then do the movements of the WOD slowly a few times, focusing on technique and joint mobility.
3 rounds for time (target time < 15 minutes):
- Interval run/walk/run 200-400 meters (target: 2:30 min. for 400 meters).
- 10-20 squats (target <1 min)
- push press (5-10 kg.) (10-25-lb.), 10-15 reps
*if you don’t have a weighted bar, substitute a broom handle, dumbbells, or kettle bells. Keep your belly and butt tight.
Youtube scaling example.
Substitute for run: row 500 meters.
More on the Push Press:
Correcting the Finish – including a practice drill for opening shoulders
Push Press, slow motion
Three rounds. More if you feel like it. One if you want to declare victory and move on.
Jump rope – two minutes per set.
Bridge-Plank 30-60 seconds per set.
(Make it easier by perching on your forearms, elbows bent. Make it more challenging by raising “contralateral” limbs while holding a tight pose – right arm, left leg. And then reverse. Keep your hips tucked under.)
Hollow Rock – go back and forth several times
Entry level Hollow Rock: Lie on your back, face-up, on floor. Grab your knees with your hands and pull yourself into a ball, tucking your chin. Rock back and forth (back towards head and then forward towards your tail). Don’t rock up onto your butt. You can look at some progressions here.
Finish with a couple downward dog to upward dog or cobra. If you need some guidance on Flow Yoga, here’s a 10 minute sequence from Neghar Fonooni.
“Ladder” for legs & core
* Ladder means do one rep, rest, two reps, rest, etc., until you reach muscle failure, and then go back down. If you aren’t sure, stop at 6, and then go back down the ladder. (5, rest, 4,rest, 3, etc.). Then do the next exercise.
- Alternating (L/R) back lunges
- Alternating 1-Legged dead-lifts (touch right fingers to left toe, while raising right leg behind you)
- “Swimmer” (you might know this one from Pilates)
How often should I train? How often should I rest?
Your body will tell you. However, your mind might try to convince you to stay on the couch. Listen to your body.
Overhead squats, PVC or dowel
Leg lifts on floor
- Mobility moves to prepare for the overhead squat: VIDEO
- Overhead Squat demo
- Leg lifts demo
Translated this means three rounds of descending repetitions. Set the timer. Work as quickly as you can (safely): 12 overhead squats with a PVC dowel (or broom stick),12 leg lifts, then 9 overhead squats, 9 leg lifts, then 6 squats, 6 leg lifts. Stop the timer. Write down your time.
Go outside for a walk. Maintain a brisk pace.
If you enjoy running, then go for a run. Alternate fast bursts with a recovery pace.
I’m running 10k this afternoon in The Hague Peace Run.